The Other 23

Best Supplements for Muscle Growth (and How to Eat Them!)

By Mike Roussell, PhD

In the quest for muscle growth, supplements are often hailed as the ultimate solution. But that doesnt always mean downing powders and pills. Sure, tubs of protein may be convenient, but as summer nears, youll want to focus on getting those nutrients in as naturally as possible. Heres how you can do that.


Scrambled Eggs

Protein is the cornerstone of muscle repair and growth, providing critical amino acids. And yes, shakes can help you reach the mythic gram-per-pound of bodyweight daily protein target. But you still want your gold standard of protein to be actual food. Start with eggs; the protein found in eggs is the benchmark for quality and digestibility. A bonus: Eggs are also rich in vitamins, minerals, and healthy fats, which all help you recover from tough workouts.

Add It This Way: Start your day with an omelette or scramble that uses 2-3 eggs for breakfast. For a snack, 2-3 hard-boiled eggs are a convenient option.




No supplement is more research-backed in effectiveness and safety than creatine, which enhances energy production in your muscles, setting you up for greater gains in muscle mass, power, and strength. Aim for 5 grams of creatine daily, sometimes opting to get that from an 8-ounce cut of lean beef. Beef is also packed with iron and vitamins B12 and B6, key for muscle maintenance.

Add It This Way: Incorporate lean cuts of beef into your meals 2 or 3 times a week. Think grilled steaks, beef stir-fry, or even a hearty beef stew.


Recovery Drink:

Chocolate Milk

A post-workout cocktail of protein and carbs helps replenish sugar stores in your muscles, limit protein breakdown, and spike protein synthesis. All three processes are essential for muscle hypertrophy. Your easy go-to: chocolate milk, which blends easy-to-digest carbs with fast- and slow-digesting proteins. Eleven different research studies have found chocolate milk is effective post-workout.

Add It This Way: Down a 16-ounce glass of chocolate milk post-workout. The extra Vitamin D found in milk will also support your bone health and immune system.

AUTHOR BIO: Mike Roussell, PhD

Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives.

His clients have included NBA all-stars, tech execs, and TV personalities.

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